S&C Week 2 - Session 1

I'm committing to November as the month were consistency rules!

Date\Time: 11/01, 1:00 PM

Warm Up

Foam Roller

5 Minutes on the C2 Rower

Squats - 155

45 x 8

95 x 5

115 x 5

135 x 5

155 x 5 x 3

Press - 95

45 x 8

65 x 8

85 x 5

95 x 5 x 3

Deadlift - 195

135 x 8

185 x 5

195 x 5 x 3

135 x 8

155 x 8

Cool Down

Samson Stretch

Pigeon Pose

Run Week 3 - Session 1

Another discouraging run to say the least. I went out there after not running for over a week with the plan to do 2 loops of the outer resevoir. I managed to complete 1 and 1/2 loops before my knee became a problem. Going to keep at it for the next two weeks with lots of foam rolling and stick to the strength training. The 5K cross country championships are on the 15th I want to definitely run hard that day.

Warm Up

Foam rolling x 3

Timed\Monitored Run

Date\Time: 10-31-09, 10:00 AM

Time: 25:53

Distance: unknown

Avg HR: 164

S&C Week 1 - Session 2

I havent worked out since the 20th. Work has been really busy and i cant seem to get going. I barely dragged my ass into the gym today and wasnt feeling it at all so I dropped the weight.

Date\Time: 10-25-2009, 1:00 PM

Warm Up

Foam rolling

C2 Rover - 5 minutes for 970 meters

Squats - 145

45 x 10 x 2

95 x 8

135 x 5

145 x 5 x 3

Press

45 x 8 x 2

65 x 8

75 x 5

95 x 5 x 2

DL - 185

135 x 8

155 x 8

185 x 5 x 3

Static Stretching